PREVENT INJURIES FROM OUTDOOR ACTIVITIES

By Connie Byers

After a long winter that overstayed its welcome, spring has finally arrived. From biking and trail running to hiking and rafting, warmer weather means it’s time to get out in the wild. But all these outdoor activities come with a need for some basic safety precautions. “Prevention is worth a pound of cure,” and the best form of treatment for an outdoor injury is prevention. When on the trail, in the mountains or floating down the river, you can’t necessarily control the conditions around you. But with a little extra planning, you can be smart about how you interact with them.

If this is the year that you’re finally going to test your standup paddleboard skills or bag your first fourteener, remember to start slow and prevent injury by easing into the process. It takes time to build skills and muscles for a new activity. When first starting out, take the time to learn the proper form and the best approach to set yourself up for injury-free success.

Whether you’re headed for a hike, a trail ride or a camping trip, start your adventure with caution. Keep your eyes open for items that may trip you on a trail, rocks that may shift under bike tires, or things in the campsite area that might be dangerous.

Sun protection might not keep you from major injuries, but it will keep you safe from one of the most common hazards of outdoor activities—sunburn and skin damage. Wearing a broad-spectrum sunscreen with an SPF of 30 or higher can help to keep your skin safe from painful burns and allows you to enjoy more fun

Particularly when heading for the trails or river for the first few times, you’re going to want to give those muscles a good stretch to warm them up. It’s a simple step that can help to prevent muscle pulls and strains.

Especially when trying a new activity, there’s a tendency to wait to see if you enjoy it before investing in gear—but this can be a costly error. Those new to a sport often sustain injuries because they aren’t wearing or using the proper footwear, padding, helmets and other safety equipment.

in the sun. Take the extra precaution of wearing sunscreen, even if you only plan to spend a short time outdoors.

Anytime you are exerting yourself in the great outdoors, you’re vulnerable to dehydration or fatigue. Proper hydration is vital year round, but as the weather warms, it’s essential. A good rule of thumb is to always bring more water than you think you’ll need. This is especially important with water sports, as the effects of the sun and dehydration can be made even more intense by the water’s reflective properties.

When it comes to outdoor safety, two is always better than one. Even minor injuries like a muscle strain or a twisted ankle can take a dangerous turn if they happen when you’re alone. If you prefer to be a lone wolf, and adventure solo, always inform a friend or family member of your planned route and estimated return time. This minor precaution can be essential if you sustain an injury.

Many seasoned athletes live by the motto “go hard, or go home,” but when starting out for the season or starting a new sport, going hard could lead to you going home sidelined for the season. Remember to listen to your body, hydrate and take the proper precautions to stay safe when you spend time outdoors.